AVA3 





Glass JULSSJ. 



I 



UNITED STATES DEPARTMENT OF AGRICULTURE 

BULLETIN No. 975 

Contribution from the States Relations Serrice 
A. C. TRUE, Director 





Washington, D. C. T December 30, 1921 



FOOD VALUES: HOW FOODS MEET BODY NEEDS. 

Emma A*. Winslow, 

Secretary, Committee on Home Economics, New York Charity Organization 

Society, and Lecturer, Teachers'' College, Columbia- University. 



CONTENTS. 



Page. 

What the charts show 1 

Arrangement of the charts 5 

Group I. Vegetables and fruits 11 

Group II. Milk, eggs, cheese, and 

flesh foods „_.,_____,,_„ 20 



Page. 
Group III. Cereals and cereal prep- 
arations 26 

Group IV. Sugar and sugary foods — 30 

Group V. Fats and fat fo6*ds 32 

Uses of the charts 36 



WHAT THE CHARTS SHOW. 

The purpose of this bulletin is to bring out certain important and 
well-established facts by a new and graphic method. Up to this 
time the composition of foods has been presented to the housekeeper 
and the student chiefly by means of figures and in terms of percent- 
ages. This bulletin presents such facts not only in the older way but 
also by diagrams which should appeal quickly to the eye and be of 
assistance to the memory. 

In estimating to what extent a certain food supplies the various 
substances required by the body or whether or not a diet meets the 
needs of the person who uses it, two sets of facts are needed — the 
kinds and amounts of substances required by the body, and the 
amounts of these substances supplied by different food materials. 
The more clearly these facts can be shown, the easier it is to plan 
satisfactory meals. 

Through scientific research, the food needs of persons of different 
age, sex, and occupation are so well established that general state- 
ments can be made as to the number of calories of energy and the 
amount of protein, fat, and carbohydrates that should be provided 
for each. In this way have been gathered data about how much of 
these main nutrients and how much energy are furnished by the 
common food materials, and simple statements of these facts are 

52687°— 21 1 



¥^' 



2 DEPARTMENT BULLETIN 975, U. S. DEPT. OF AGRICULTURE. 

fairly common. 1 There are, however, other essentials in the diet 
which can not be explained so easily. For example, it has been 
difficult to make helpful statements about the mineral matters, the 
more important of which are iron, calcium, and phosphorus. It 
is fairly well known how much of these are needed by the body and 
how much are found in different food materials, but in both cases 
the quantities are so small (only a few grams or even milligrams 
per man per day or per pound of material) that it is impracticable 
to measure them by pounds or ounces as we do the food materials 
that supply them. 

In general, the plan here followed is to make a graphic comparison 
between a pound of some of the common foods and the daily needs 
of a man who does moderately active muscular work. No one would 
think, of course, of trying to live on one food alone, but the com- 
parison made by the charts is helpful in combining food materials 
so as to make a complete ration, for it shows not only what a given 
food supplies but also what it lacks. The milk diagram (p. 20) is a 
good illustration. A glance at it shows that a pound (pint) of 
milk would supply 9 per cent of the energy or fuel, 15 per cent of the 
protein, 80 per cent of the calcium, 32 per cent of the phosphorus, but 
only 7 per cent of the iron needed daily by a man who does moder- 
ately active muscular work. Or, to put it another way, if a pint 
of milk is used in the daily dietary of this man, the remaining floods 
must supply 91 per cent of the fuel needed, 85 per cent of the protein, 
20 per cent of the calcium, 68 per cent of the phosphorus, and 93 per 
cent of the iron. To speak in particular only of the calcium and the 
iron, which offer a striking contrast, the remaining 20 per cent of the 
calcium would almost inevitably be supplied by the other foods even 
if they were selected at random, while it might require some thought 
to supply the other 93 per cent of the iron. 

In making these comparisons it is assumed that the food supply of 
a man who does moderately active muscular work should furnish 
3,500 calories of energy, or body fuel, 100 grams (3^ ounces) of pro- 
tein, 0.68 gram of calcium, commonly called lime, 1.32 grams of 
phosphorus, and 15 milligrams of iron. This amount of food makes 
provision for waste, of which a certain amount is unavoidable. It 
is generally agreed that a properly nourished man doing moderately 
active muscular work eats daily food that supplies about 3,000 
calories, and that to be sure of supplying this amount the foods pro- 
vided for him should furnish about 3,500 calories. The allowance 1 
of 100 grams of protein provides a generous margin of safety above 
the actual protein requirement, and the allowances for calcium, 

1 U. S. Dept. Agr., Farmers' Bui. 142, Principles of Nutrition and Nutritive Value of 
Food ; Farmers' Bui, 808, How to Select Foods. I. What tike Body Needs, 



LIBRARY OR CONGRESS 
■&C9VED 

JAN10192? 

DOCUMENTS UA.jION 



. W^3 HOW FOODS MEET BODY NEEDS. 3 

phosphorus, and iron are slightly higher than what is considered a 
minimum requirement to cover possible waste and lack of utilization. 

The needs of a man at moderately active muscular work are almost 
universally adopted as the unit for measuring food needs, and for 
this reason they are used in this publication. For some persons, it 
may be more to the point to know what percentage a given food sup- 
plies of the nutrients needed by the average adult, by the average 
family, or by some other individual or group. To change the per- 
centages so that they will apply to the needs of the average adult, the 
man doing little or no muscular work, or the woman doing moder- 
ately active muscular work, they need only to be increased one-fourth. 
This must not be taken to mean that the man doing little or no work 
needs one-fourth more food than the man doing active work, but that 
he derives a higher proportion of the food needs of his body from a 
pound of a given food. For the woman doing little or no muscular 
work, they should be increased one-half. For the average family, 
which is supposed to consist of a man and a woman, both doing 
moderately active muscular work, and three young children, they 
should be only three-tenths as great. For example, a pound of oat- 
meal, which supplies 52 per cent of the fuel needed daily by a man 
at moderately active work, will supply 65 (1JX52) per cent of the 
fuel needed by the average adult, 78 (1JX52) per cent of the fuel 
needed by a woman who does little or no muscular work, and about 
16 ( T 3 o X52) per cent of the fuel needed by the average family. More 
detailed information on working out the energy requirements of 
various individuals and families is given in other publications of 
this department. 1 

The charts will be found useful in various ways. The heavy lines, 
even without the figures that accompany them, show for what con- 
stituents the various foods are specially valuable. For example, the 
comparatively long lines representing iron in spinach, calcium in 
cheese, fuel in butter, phosphorus in peanuts, and protein in such 
foods as milk, eggs, and meat, show at a glance the nutrients in which 
these foods are rich. 

The lines and figures also furnish an easy means of comparing one 
food with another. The energy lines on the sweet and Irish potato 
charts, for instance, show that the former has a higher fuel value. 
The protein lines on the oatmeal and rice charts show that as a source 
of protein, oatmeal excels rice. The calcium lines on the string bean 
and tomato charts show that the former is richer than the latter in 
lime. The phosphorus lines in corn and spinach show that corn is 
richer in this particular element. The iron line in lettuce as com- 

1 U. S. Dept. Agr., Farmers' Bui. 142, Principles of Nutrition and Nutritive Value of 
Food ; Farmers' Bui. 1228, A Week's Food for an Average Family. 



4 DEPARTMENT BULLETIN 975, U. S. DEPT. OF AGRICULTURE. 

pared with that in turnips shows that lettuce is a better source of 
iron. By comparing the lines in the different charts in this way, a 
person can see what the various foods can be depended on to supply. 
Not a ways, however, is the body able to utilize equally well the 
nutritive elements present in different kinds of food. As will be 
discussed later, care must be used to select foods not only from a 
quantitative standpoint, but also with reference to digestibility, cost, 
dietary suitability, and the relative values of the types of protein, 
fat, carbohydrate, calcium, phosphorus, and iron which they may 
contain. 1 

FOOD VALUES NOT SHOWN ON THE CHARTS. 

In publishing these charts, which deal with food factors that can 
be measured by weight, there is no intention of undervaluing those 
other factors that can not be so measured, namely, the vitamines. 
Though the quantities of vitamines in different food materials have 
not yet been determined and the comparative vitamine values can 
not yet be satisfactorily expressed by lines or figures, general state- 
ments, can be made in many cases and are given in connection with 
the charts. 

Scientists now recognize at least three vitamines which, until more 
satisfactory names are agreed upon, may be called A, B, and C. Vita- 
mine A is believed to be necessary for normal growth and develop- 
ment. It is sometimes known as fat-soluble A, because it is found 
associated with fat, and sometimes as the antirachitic vitamine, be- 
cause when it is absent from the diet rachitis, or rickets, is likely to 
occur. It is found in milk, egg yolk, green-leaf vegetables, fats sur- 
rounding the vital organs of animals, and to a. less extent in meat, 
and perhaps in certain fruits. Vitamine B is also believed to be 
necessary for general well-being. It is sometimes called water-solu- 
ble B, and sometimes the antineuritic vitamine, because lack of it 
may bring on polyneuritis, or beriberi. It is present in nearly all 
food materials except those that have been artifically purified, such as 
white sugar, white flour, and cornstarch, and most table oils. Vita- 
mine C is sometimes known as water-soluble C, or as the antiscorbutic 
vitamine, because lack of it may be a cause of scurvy, or scorbute. 
It is found especially in certain fruits and vegetables, among them 
tomatoes, carrots, oranges, lemons, and grapefruit. It also occurs 
in fresh milk and probably in meat. Its efficacy in some foods seems 
to be easily destroyed by heat and sometimes by drying or even by 
ordinary storage, so that raw, fresh foods are in general the more 
reliable sources of it. 

1 The charts are based on average analyses published in Chemistry of Food and Nutri- 
tion, by H. C. Sherman, New York, 1918, and on additional data determined by Lucy H. 
Gillett at Columbia University. 



HOW FOODS MEET BODY NEEDS. 5 

ARRANGEMENT OF THE CHARTS. 

The charts of the foods that resemble each other in certain im- 
portant particulars are arranged in the five following groups : Vege- 
tables and fruits; milk, eggs, cheese, and flesh foods; cereals and 
cereal preparations ; sugar and sugary foods ; and fats and fat foods. 

Group I. VEGETABLES AND FRUITS. 
(Charts 1-18, pp. 11-20.) 

Vegetables and fruits are characterized by large percentages of 
mineral substances as compared with fuel and protein, and are 
important as furnishing bulk in the diet. Fruits that have been 
preserved by the addition of a large amount of sugar, whether in 
the form of rich preserves, jellies, jams, or marmalades, are not 
included in this group but with the sweets, for in such foods the 
mineral value is subordinated to the fuel value. The vegetables 
and fruits differ greatly among themselves in respect to the vitamines 
they supply, but the exact quantities supplied by each are not known. 
They also vary considerably with reference to the amount of water 
and inedible material in the pound as purchased and consequently 
in the amount of energy supplied. 

The charts of vegetables and fruits are notable for the length 
of the lines representing mineral constituents as compared with those 
representing energy and protein. These lines show the basis for the 
familiar statement that vegetables and fruits are a good source of 
mineral substances in the diet. The reason for this is not that they 
contain more mineral substances per pound than other foods. In 
fact, as the charts show, they contain less in many cases. It is rather 
that these foods can be eaten in large amounts without danger of 
overloading the diet with protein and fuel. As an example of this, 
Irish potatoes (chart 1) may be compared with another starchy food, 
such as rice (chart 35). It takes only about 3-J pounds, or 10 me- 
dium-sized, potatoes to furnish all the iron needed per man per day, 
and this amount of potatoes would supply only about 30 per cent of 
the needed fuel, leaving 70 per cent to be furnished by other com- 
mon foods of the diet. Of rice, on the other hand, it would take 
nearly 4 pounds to supply the required amount of iron, and this 
quantity when boiled would measure at least 6 quarts and would 
alone furnish about twice the needed fuel. 

A pound of the least watery kind in the fresh vegetable group, 
namely, sweet potatoes, as shown on page 12 (chart 2), would furnish 
about 13 per cent of the needed energy, and a pound of the one with 
the most water and inedible material, namely, muskmelon (chart 15), 
would furnish 3 per cent. Of the foods in Group II, on the other 



6 DEPARTMENT BULLETIN 975, U. S. DEPT. OF AGRICULTURE. 

hand, none supply less than 5 per cent, and several supply more than 
50 per cent of the needed energy. 

On the average, the fresh vegetables and fruits furnish per pound 
less than 6 per cent of the energy and protein needed, and 18, 13, and 
23 per cent, respectively, of the calcium, phosphorus, and lime. In 
short, these foods are convenient for increasing mineral substances 
in the diet without increasing fuel beyond the desirable amount. 

Dried beans, prunes, and raisins, all of which are, of course, far 
less watery than the fresh fruits, are shown in charts 16, IT, and 18, 
respectively. It should be noted, however, that as in the case of fresh 
vegetables and fruits, the lines representing calcium, phosphorus, and 
iron are long as compared with those representing fuel and protein. 
The dried vegetables and fruits, like the fresh vegetables and fruits, 
are important for supplying mineral substances. Dried beans are so 
rich in protein that they are often considered a meat substitute, but 
they differ from meat in some important particulars (see Group II). 

The vegetables and fruits, particularly if uncooked, are almost 
without exception, important sources of vitamines in the diet. Prac- 
tically all of them furnish vit amine B, which in fact is seldom lacking 
in the ordinary mixed diet; only m very one-sided diets consisting 
chiefly of polished rice or other refined cereals is it absent. The leaf 
vegetables, such as lettuce and spinach, supply vitamine A. Vita- 
mine C, which is believed to prevent scurvy, is probably supplied by 
oranges and tomatoes better than by the other foods here shown. 
Potatoes, carrots, cabbage, and rutabagas are also sources of vita- 
mine C. 

The points to remember about foods in this group are : 

(1) Vegetables and fruits are useful in supplying mineral substances and 

bulk in the diet without unduly increasing protein and fuel. 

(2) All fruits and vegetables, even dried legumes which contain compara- 

tively high proportions of protein, need to be supplemented by milk, 
eggs, cheese, and flesh foods. 

(3) Practically all vegetables and fruits are rich sources of one or more vita- 

mines. The green-leaf vegetables are believed to be especially valuable 
sources of vitamine A, and oranges, lemons, and tomatoes of vitamine C. 

Group II. MILK, EGGS, CHEESE, AND FLESH FOODS. 

(Charts 19-30, pp. 21-26.) 

Group II includes milk, eggs, cheeses of various kinds, meats 
except the very fattest, poultry, game, fish, sea foods, and also two 
of the legumes, namely, soy beans and peanuts, or, in general, all 
foods that contain efficient protein in amounts sufficient to supply 
at least one-sixth of their total fuel. These foods differ greatly 
among themselves in fatness and therefore in fuel value, in the 
amounts and kinds of minerals they contain, and also in their im- 
portance for supplying vitamines. 



HOW FOODS MEET BODY NEEDS. 7 

The foods of this group are characterized by comparatively large 
amounts of protein, as shown by the length of the second line on 
the charts. In this respect they resemble somewhat the cereals 
(Group III), except that in the cereals the other especially abundant 
nutrient is starch, whereas in the foods in Group II it is fat. The 
protein of the foods in Group II also differs from that of the cereals 
in being more adequate, or efficient, that is, more like body protein. 
Almost all the foods of this group are of animal origin. Peanuts 
and soy beans, of which the former only is shown here, are among 
the few exceptions. These foods differ from the other legumes, that 
is, dried beans, peas, and lentils, in containing efficient, or adequate, 
protein. 

A given weight of fat yields the body over twice as much fuel as 
the same weight of protein, starch, or sugar, and the foods in Group 
II that show exceptionally long lines representing energy are those 
in which fat is especially abundant. Examples are beef and mutton 
(charts 24 and 25), cheese made from whole milk (chart 22), and 
peanuts (chart 30). Such long lines for energy suggest the wisdom 
of serving vegetables that have low fuel values with meats, of 
combining cheese with starchy foods such as macaroni, crackers, or 
rice rather than with such foods as butter or cream, and of making 
allowance for the fat of peanuts in combining them with other 
foods. 

The comparatively short lines representing energy in the egg, 
cottage cheese, skimmed milk, and fresh codfish charts (charts 23, 21, 
20, 27, respectively) are due to the small amount of fat they contain. 
The common custom of cooking eggs with butter, as in scrambling, or 
of serving them with bacon, or of serving codfish with sauces con- 
taining butter, Qgg yolks, or milk, compensates for the low proportion 
of fat and energy in these materials. 

In comparing the various charts in this group, the small amount of 
iron in milk, cottage cheese, and fish and the rather large amount in 
eggs, beef, and mutton will be noted. Meats, though rich in iron, 
contain far less calcium, however, than milk and its products. These 
differences justify the use of eggs with milk as in custards, with 
cheese as in the baked dish known as cheese fondu, and with fish 
either in the form of slices of hard-boiled eggs or as an ingredient of 
a sauce. Since it is generally believed that the amount of calcium 
in the average diet runs very close to the lower limit of safety, the 
wisdom of using more milk and milk products than many people do is 
indicated. 

Among the foods of this group, milk and egg yolks are most valu- 
able in supplying vitamines A and B. Fresh raw milk is believed to 
provide the third, or antiscorbutic, vitamine, but its value in this 



8 DEPARTMENT BULLETIN 9*75. U. S. DEPT. OF AGRICULTURE. 

respect is low as compared with the juice of oranges, lemons, grape- 
fruit, or tomatoes. 

The points to remember about foods in this group are : 

(1) Milk, eggs, cheese, flesh foods, and the others of this group are the most 

important protein foods in the diet. 

(2) These are the foods that must be depended on for efficient protein, or, in 

other words, for the protein that can be used to special advantage by the 
body. 

(3) Milk is one of the best foods for young and old, and can not be satisfac- 

torily replaced by any other food in the diet of growing children. 

(4) Some of these foods are rich in mineral substances, for example, meats and 

egg yolks in iron, milk in calcium, and peanuts in phosphorus. 

(5) Many of these protein foods, especially milk and egg yolks, are valuable 

sources of vitamines A and B. 

Group III. CEREALS AND CEREAL PREPARATIONS. 

(Charts 31-38, pp. 26-30.) 

Cereals and their products contain comparatively large amounts 
of protein, usually associated with several times its weight of starch 
and, if the outer coatings of the grains are included, with vitamines 
and considerable amounts of mineral substances, particularly phos- 
phorus. The protein, however, is not so efficient as that of the foods 
in Group II. 

In all the charts representing cereals, the first and second lines are 
very nearly the same length. This indicates that in eating a given 
amount of cereal a person obtains about the same percentage of his 
needed energy as of his needed protein. A large sl,ice of bread (1J 
ounces), for example, supplies about 3 per cent of the fuel needed 
per man per day, and also about 3 per cent of the protein. Most 
people use more cereal foods than any other one kind. They gener- 
ally use with the cereal foods some others, such as meat, eggs, or milk, 
which increase the protein, and still others, such as butter or sweets, 
which add to the energy value of the diet. Thus, in the ordinary 
mixed diet, the protein and the energy will probably bear the same 
proportion to each other that they do in the cereals. 

The charts representing cereal foods differ far less one from 
another, particularly in the lines representing energy and protein, 
than those of any other group. As a matter of fact, the cereals 
themselves, which include wheat, oats, corn, rice, rye, and barley, 
differ very little in food value. The foods such as flour, meal, and 
breakfast foods that are made from cereals also differ very little, 
provided the same method of preparation is followed. For example, 
a whole-grain meal or breakfast food would have much the same 
composition whether it were made of corn, rice, wheat, or rye. On 
the other hand, a refined preparation of one cereal differs greatly, 
particularly in mineral substances, from a whole-grain preparation, 



HOW FOODS MEET BODY NEEDS. 9 

whether of that same cereal or some other. For example, white 
wheat flour is very different in composition from cracked wheat or 
brown rice. 

It is necessary only to glance at the lines representing mineral 
substances in oatmeal and graham flour (charts 31 and 33), which 
contain nearly the entire grain, as compared with those in white 
flour (chart 32) from which the outer layers have been removed, to 
understand the theory that persons who can get few vegetables and 
fruits, which are rich in mineral substances, should use whole-grain 
rather than refined cereal foods. 

The vitamine B is the chief one of the three vitamines provided 
by the cereal grains. It is found chiefly in the part of the grain 
near the germ; and when cereals, especially refined products, form 
the main part of the diet, care must be taken to provide vitamines 
from other sources, such as dairy products, vegetables, and fruits. 

The points to remember about foods in this group are : 

(1) Cereals are the staple of the diet the world over because they are avail- 

able almost everywhere, are easy to store and transport, and are rela- 
tively cheap. 

(2) Cereal foods provide protein and energy in about the proportions needed 

by the body. Their protein is, however, of such kind that it needs to 
be supplemented by that of milk, eggs, cheese, and flesh foods. 

(3) When made from the whole grains, cereal foods also supply some mineral 

substances and vitamines. 

(4) A diet containing large proportions of refined cereal foods must be supple- 

mented by plenty of dairy products, vegetables, and fruits. 

(5) The various kinds of cereals used in the diet differ little in fuel value; 

rice, wheat flour, and cornmeal, for example, all yield about 1,600 calories 
to the pound. 

Group IV. SUGAR AND SUGARY FOODS. 

(Charts 39-42, pp. 30-32.) 

Group IV includes sugar, sirup, molasses, honey, preserves, jellies, 
jams, marmalades, and candy, or, in general, all foods that furnish 
sugar chiefly. 

The charts of this group show that sugar and foods consisting 
chiefly of sugar are mainly useful in supplying energy. Eefined 
white sugar (granulated, lump, powdered, confectioners') is, in fact, 
all sugar. Brown and maple sugars, molasses, and maple sirup 
would show some protein and mineral matters, because they have 
some of the other ingredients of the juice or sap left in them. Dried 
prunes and raisins (charts 17 and 18) contain so much sugar that 
they are often grouped with the sugary foods. In addition to their 
energy, they contain mineral matters and some protein, as is natu- 
ral considering that they are practically like fresh fruits except that 
most of the water has been removed. Jelly and preserved fruit 
52687°— 21 2 



10 DEPARTMENT BULLETIN 975, U. S. DEPT. OF AGRICULTURE. 

(charts 41 and 42) show some mineral matters and protein, but 
have relatively longer lines for energy because of the sugar used 
in preparing them. How much the efficacy of the vitamines survives 
drying and preserving is a question that has not yet been completely 
answered. 

The group of sugary foods has another very important use — that 
of giving flavor to the diet, but this can not be expressed by lines 
on the diagrams. 

The points to remember about foods of this group are : 

(1) Sugar and sugary foods are valuable for fuel and for flavor. 

(2) A few sweet foods, such as maple sirup, jelly, and preserved fruits, also 

contain small amounts of protein and mineral substances. 

(3) Sweets in proper amounts are an important part of the diet, provided 

they are served at such times as not to take away the appetite for 
other foods. 

Group V. FATS AND FAT FOODS. 

(Charts 43-48, pp. 32-35.) 

In Group V are classed butter and other table fats ; lard, suet, and 
other cooking fats; oil; bacon, salt pork, and pork sausage; choco- 
late ; cream ; fat nuts, which include all the common nuts but chest- 
nuts; and in general, all foods in which fat supplies at least five- 
sixths of the total fuel, leaving only one-sixth to be supplied by pro- 
tein, starch, or sugar. They differ greatly among themselves in 
respect to the minerals and vitamines they supply. 

The length of the first line in the charts of this group, when 
compared with the first lines of the other charts, shows that, pound 
for pound, fats contribute more to the energy value of the diet than 
any other kind of food. The purified fats, such as lard (chart 43), 
show no lines except for energy. On the other hand, salt pork and 
chocolate (charts 46 and 47) show considerable protein; cream 
(chart 45) and chocolate, calcium; and all three, but particularly 
chocolate, show phosphorus. Chocolate also is a rich source of iron. 

In comparing these foods with one another, it should be remem- 
bered that butter and cream are important for the vitamines that 
they furnish, especially vitamine A, and that these factors of the 
diet are almost if not entirely wanting in lard, table oils, and other 
artificially purified fats. 

The points to remember about foods in this group are : 

(1) Fats and fat foods as a class have higher fuel value than those of any other 

group. 

(2) Fats add flavor and richness to the diet, but, since they are such con- 

centrated fuel foods, are often used in excess of the amount needed. 

(3) Milk fat is a particularly rich source of vitamine A. Butter and cream 

are therefore far more important than most other fats in the diet of 
growing children. 

(4) Some of these fat foods, for example, chocolate and nuts, contain generous 

proportions of protein and mineral substances. 



HOW FOODS MEET BODY NEEDS. 



11 



MISCELLANEOUS DISHES. 

(Charts 49,50, pp. 35, 36.) 

Many of the " made dishes " that are prepared in the home or pur- 
chased in shops or restaurants contain materials from several of the 
five food groups. In estimating the food value of a meal, it is often 
convenient to consider these in the form in which they are eaten 
rather than by the separate items out of which they are made. This 
is done in the charts for cake and apple pie. 

In chart 49 is represented a pound of rich cup cake, or somewhat 
over three-fourths of a cake made from the following ingredients: 
One-third of a cup of butter, 1 cup of sugar, -J cup of milk, 2 eggs, 
and If cups of flour. The cake as compared with apple pie (chart 
50) is characterized by large amounts of protein and mineral sub- 
stances due to the milk and eggs used in it. In this respect a chart 
representing lemon or custard pie would more nearly resemble the 
chart for cake. 

Note. — In most of the following charts a line of a given length represents the 
same percentage value. In numbers 8, 16, 21, 22, 29, 30, 31, 33, 43, 47, and 48, 
however, one or more of the lines represent over 100 per cent of the daily re- 
quirement of the energy or nutrient specified, and in order to make room for this 
the scale has been somewhat reduced. For example, on p. 15, in chart 9, the base 
line represents 100 per cent, while in chart 8 represents 110 per cent. 

Group I. VEGETABLES AND FRUITS. 

Chart 1. One Pound of Irish Potatoes. 

(3 medium-sizedj 

A pound of Irish potatoes supplies about 315 calories of energy, 8 grams 
(about i ounce) of protein, 0.05 gram of calcium, 0.2 gram of phosphorus, and 
4.5 milligrams of iron. It would furnish, therefore, 9 per cent of the energy 
a man needs daily, 8 per cent of the protein, 7 per cent of the calcium, 16 per 
cent of the phosphorus, and 30 per cent of the iron. This is shown in the fol- 
lowing chart: 



ENERGY 


%M 


PROTEIN 


sm 


CALCIUM 


7M 


PHOSPHORUS 


MBB 


IRON 


lo 20 jo *o Jo «p 7p So 9o 



Chart 1. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of Irish potatoes. 



12 DEPARTMENT BULLETIN 975, U. S. DEPT. OF AGRICULTURE. 

Chart 2. One Pound of Sweet Potatoes. 

(2 large.) 

A pound of sweet potatoes supplies about 445 calories of energy, 6 grams 
(about i ounce) of protein, 0.07 gram of calcium, 0.15 gram of phosphorus, 
and 0.8 milligram of iron. It would furnish, therefore, 13 per cent of the 
energy a man needs daily, 6 per cent of the protein, 10 per cent of the calcium, 
12 per cent of the phosphorus, and 12 per cent of the iron. This is shown in 
the following chart: 



ENERGY 


Bfh 




PROTEIN 


GM 




CALCIUM 


im 




PHOSPHORUS 


I27M 




IRON 


mm 


to 20 3p *o Jo ao 70 8p S>o 



Chart 2. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of sweet potatoes. 



Chart 3. One Pound of Onions. 
(4 or 5 medium-sized.) 

One pound of onions supplies about 210 calories of energy, 6 grams (about 
i ounce) of protein, 0.14 gram of calcium, 0.18 gram of phosphorus, and 2.2 
milligrams of iron. It would furnish, therefore, 6 per cent of the energy a 
man needs daily, 6 per cent of the protein, 21 per cent of the calcium, 14 per 
cent of the phosphorus, and 15 per cent of the iron. This is shown in the 
following chart: 



ENERGY 


6lM 


PROTEIN 


6M 


CALCIUM 


2/%MM 


PHOSPHORUS 


14-im 


IRON 


1 //> 2fl 3fi 4« J]0 60 7 f « Sfi V 



Chart 3. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of onions. 



HOW FOODS MEET BODY NEEDS. 



13 



Chart 4. One Pound of Turnips. 

(3 or 4 medium-sized.) 

A pound of turnips supplies about 140 calories of energy, 4 grams (about 
£ ounce) of protein, 0.2 gram of calcium, 0.14 gram of phosphorus, and 1.8 
milligrams of iron. It would furnish, therefore, 4 per cent of the energy a 
man needs daily, 4 per cent of the protein, 30 per cent of the calcium, 11 
per cent of the phosphorus, and 12 per cent of the iron. This is shown in the 
following chart : 



ENERGY 


4ik 


FROTEIN 


47M 


CALCIUM 


-jbh* 


PHOSPHORUS 


iirm 


IRON 


/2f)m 

| If 3 f a Jo *o Jf 6o 70 So 9o 



Chart 4. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of turnips. 



Chart 5. One Pound of Asparagus. 

(About 30 medium-sized stalks.) 

One pound of asparagus supplies about 105 calories of energy, 8 grams 
(about i ounce) of protein, 0.12 gram of calcium, 0.2 gram of phosphorus, 
and 4.5 milligrams of iron. It would furnish, therefore, 3 per cent of the 
energy a man needs daily, 8 per cent of the protein, 17 per cent of the cal- 
cium, 13 per cent of the phosphorus, and 30 per cent of the iron. This is 
shown in the following chart : 



ENERGY 


37k 


PROTEIN 


81M 


CALCIUM 


umm 


PHOSPHORUS 


/;» 


IRON 


wmum 

| ip 2f> Jo * t O Jp to 7p 9 t o 9o 



Chart 5. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of asparagus. 



14 DEPARTMENT BULLETIN 975, U. S. DEPT. OF AGRICULTURE. 

Chart 6. One Pound of Lettuce. 

(2 large heads.) 

One pound of lettuce supplies about 70 calories of energy, 5 grams (about 
i ounce) of protein, 0.16 gram of calcium, 0.15 gram of phosphorus, and 2.7 
milligrams of iron. It would furnish, therefore, 2 per cent of the energy a 
man needs daily, 5 per cent of the protein, 25 per cent of the calcium, 12 per 
cent of the phosphorous, and 18 per cent of the iron. This is shown in the 
following chart : 



21\ 

si 



ENERGY 
PROTEIN 
CALCIUM 
PHOSPHORUS ll'A 
IRON 18% 




30 40 SO 60 70 80 9o 



Chart 6. — Proportions of energy, protein, calcium, phosphorus and iron needed per man 
per day furnished by 1 pound of lettuce. 



Chart 7. One Pound of Cabbage. 

(About J of an average head.) 

One pound of cabbage supplies about 105 calories of energy, 6 grams (about 
1 ounce) of protein, 0.17 gram of calcium, 0.11 gram of phosphorus, and 4 
milligrams of iron. It would furnish, therefore, 3 per cent of the energy a 
man needs daily, 6 per cent of the protein, 25 per cent of the calcium, 9 per 
cent of the phosphorus, and 27 per cent of the iron. This is shown in the 
following chart : 



ENERGY 

PROTEIN 

CALCIUM 

PHOSPHORUS 

IRON 


3fM 
2fJf 

27m 




3o 


4o 


J-0 
i... 


60 


TO fiO 

. .1. 1. 


Pa 








lo 2 a 
I i 



Chart 7. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of cabbage. 



HOW FOODS MEET BODY NEEDS. 



15 



Chart 8. One Pound of Spinach. 

(i peck.) 

One pound of spinach supplies about 105 calories of energy, 10 grams (about 
£ ounce) of protein, 0.3 gram of calcium, 0.3 gram of phosphorus, and 16 
milligrams of iron. It would furnish, therefore, 3 per cent of the energy a 
man needs daily, 10 per cent of the protein, 45 per cent of the calcium, 23 
per cent of phosphorus, and 109 per cent (more than all) of the iron. 
This is shown in the following chart : 



ENERGY 


J2l 


PROTEIN 


mm 


CALCIUM 


rpnu 


PHOSPHORUS 


2jjmm 


IRON 


| To 2o 30 To Tfo do 70 go So iko I/O 

J 1 1 1 1 1 1 1 1 1 1 1 



Chart 8. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of spinach. 



Chart 9. One Pound of Steing Beans. 

(About 1 quart.) 

One pound of string beans supplies about 175 calories of energy, 6 grams 
(about \ ounce) of protein, 0.19 gram of calcium, 0.21 gram of phosphorus, 
and 4 milligrams of iron. It would furnish, therefore, 5 per cent of the energy 
a man needs daily, 6 per cent of the protein, 29 per cent of the calcium, 16 
per cent of the phosphorus, and 27 per cent of the iron. This is shown in the 
following chart: 



ENERGY 


5iM 


PROTEIN 


bh 


CALCIUM 


vhmm 


PHOSPHORUS 


MMm 


IRON 


| /f> 2f Jo * f o SO 6f 70 Bo 9o 



Chart 9. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of string beans. 



16 DEPARTMENT BULLETIN 975, U. S. DEPT. OF AGRICULTURE. 

Chart 10. One Pound of Green Corn, Canned. 

(1| cups.) 

One pound of green corn, canned, supplies about 455 calories of energy, 13 
grams (a little less than i ounce) of protein, 0.14 gram of calcium, 0.5 gram 
of phosphorus, and 3 milligrams of iron. A pound of cooked fresh corn cut 
from the cob would supply practically the same quantities. Either would 
furnish, therefore, 13 per cent of the energy a man needs daily, 13 per cent 
of the protein, 21 per cent of the calcium, 38 per cent of the phosphorus, and 
21 per cent of the iron. This is shown in the following chart : 



ENERGY 


13dm 


PROTEIN 


i3hm 


CALCIUM 


2imm 


PHOSPHORUS 


wmmwm 


IRON 


Ip Jo. 3o *p ^rp 6p 7p 8p 9a 



CHART 10. 



-Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of green corn, canned. 



Chart 11. One Pound of Tomatoes, Canned. 

(11 cups.) 

One pound of tomatoes, canned, supplies about 105 calories of energy, 5 
grams (about i ounce) of protein, 0.06 gram of calcium, 0.1 gram of phos- 
phorus, and 1.8 milligrams of iron. It would furnish, therefore, 3 per cent 
of the energy a man needs daily, 5 per cent of the protein, 9 per cent of the 
calcium, 8 per cent of the phosphorus, and 12 per cent of the iron. This is 
shown in the following chart: 



ENERGY 


3fJf 


PROTEIN 


fM 


CALCIUM 


?m 


PHOSPHORUS 


8%m 


IRON 


mm 

/O 2e jp 4lO J~p 6p 7<3 Op 9p 



Chart 11. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of tomatoes, canned. 



HOW FOODS MEET BODY NEEDS. 



17 



Chart 12. One Pound of Obanges. 
(2 medium-sized.) 

One pound of oranges supplies about 175 calories of energy, 3 grams (about 
I ounce) of protein, 0.15 gram of calcium, 0.07 gram of phosphorus, and 0.9 
milligram of iron. It would furnish, therefore, 5 per cent of the energy a 
man needs daily, 3 per cent of the protein, 22 per cent of the calcium, 5 per 
cent of the phosphorus, and 6 per cent of the iron. This is shown in the 
followinig chart: 



ENERGY J%\ 




PROTEIN M 




CALCIUM 21% 




PHOSPHORUS St 




IRON 6% 


to 20 30 4o So 6o 7p ffo 90 



Chart 12. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of oranges. 



Chart 13. One Pound of Apples. 

(2 large.) 

One pound of apples supplies about 210 calories of energy, 1 gram (an almost 
negligible amount) of protein, 0.02 gram of calcium, 0.04 gram of phosphorus, 
and 0.9 milligram of iron. It would furnish, therefore, 6 per cent of the 
energy a man needs daily, 1 per cent of the protein, 3 per cent of the calcium, 
3 per cent of the phosphorus, and 6 per cent of the iron. This is shown in the 
following chart: 



ENERGY 


Gil 


PROTEIN 


1% 




CALCIUM 


m 


PHOSPHORUS 


m 


IRON 


\. la ao so *o so g<> 70 So 9o 



Chart 13. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of apples. 

52687°— 21 3 



18 DEPARTMENT BULLETIN 975, U. S. DEPT. OF AGRICULTURE. 

Chart 14. One Pound of Bananas. 
(3 large.) 

One pound of bananas supplies about 280 calories of energy, 4 grams (about 
£ ounce) protein, 0.02 gram of calcium, 0.09 gram of phosphorus, and 1.8 
milligrams of iron. It would furnish, therefore, 8 per cent of the energy 
a man needs daily, 4 per cent of the protein, 4 per cent of the calcium, 7 
per cent of the phosphorus, and 12 per cent of the iron. This is shown in the 
following chart: 



ENERGY 


8im 


PROTEIN 


4M 


CALCIUM 


4 %f 


PHOSPHORUS 


im 


IRON 


aim 

J to 2o JO 40 SO SO /J» 90 9o 



Chart 14. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of bananas. 



Chart 15. One Pound of Muskmexon. 

(1 medium-sized.) 

One pound of muskmelon supplies about 105 calories of energy, 1 gram (an 
almost negligible amount) of protein, 0.04 gram of calcium, 0.03 gram of phos- 
phorus, and 0.9 milligram of iron. It would furnish, therefore, 3 per cent of 
the energy a man needs daily, 1 per cent of the protein, 6 per cent of the 
calcium, 3 per cent of the phosphorus, and 6 per cent of the iron. This is 
shown in the following chart: 



ENERGY 


31k 


PROTEIN 


A 


CALCIUM 


6M 


PHOSPHORUS 


m 


IRON 


\ tfi- 3fl Jp \> Sfi 4fi ro 90 90 



Chart 15. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of muskmelon. 



HOW FOODS MEET BODY NEEDS. 



19 



Chart 16. One Pound of Dried Beans. 

(21 cups.) 

One pound of dried beans supplies about 1,575 calories of energy, 102 grams 
(about 3£ ounces) of protein, 0.7 gram of calcium, 2 grams of phosphorus, 
and 32 milligrams of iron. It would furnish, therefore, 45 per cent of the 
energy a man needs daily, 102 per cent of the protein, 107 per cent of the cal- 
cium, 162 per cent of the phosphorus, and 212 per cent of the iron. This is 
shown in the following chart: 



ENERGY 
PROTEIN 
CALCIUM I07\ 

phosphorus mi 

IRON 




Chabt 16. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of dried beans. 



1 Chart 17. One Pound of Prunes. 

A pound of prunes supplies about 1,155 calories of energy, 8 grams (about 
I ounce) of protein, 0.2 gram of calcium, 0.4 gram of phosphorus, and 12 milli- 
grams of iron. It would furnish, therefore, 33 per cent of the energy a man 
needs daily, 8 per cent of the protein, 31 per cent of the calcium, 31 per cent 
of the phosphorus, and 79 per cent of the iron. This is shown in the following 
chart: 



ENERGY 


33fMmma 


PROTEIN 


sm 


CALCIUM 


3/mmmi 


MOWHORUS 


3/mmm 


IRON 


ip jp So *p So 6p 7p 0p 9p 



Chabt 17. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of prunes. 



20 DEPARTMENT BULLETIN 9*75, U. S. DEPT. OF AGRICULTURE. 

Chart 18. One Pound of Raisins. 

A pound of raisins supplies about 1,400 calories of energy, 10 grams (about 
$ ounce) of protein, 0.3 gram of calcium, 0.5 gram phosphorus, and 9 milli- 
grams of iron. It would furnish, therefore, 40 per cent of the energy a man 
needs daily, 10 per cent of the protein, 39 per cent of the calcium, 41 per cent 
of the phosphorus, and 57 per cent of the iron. This is shown in the following 
chart : 



ENERGY 


■'.•■.'mmmm 


PROTEIN 


torn 


CALCIUM 


iirlmwmm 


PHOSPHORUS 


dihmmm 


IRON 


to 3o 3o *o J~o 6a j-o $o Sto 



Chart 18. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of raisins. 

Group II. MILK, EGGS, CHEESE, AND FLESH FOODS. 

Chart 19. One Pound of Whole Milk. 
(2 cups.) 

One pound of whole milk supplies about 315 calories of energy, 15 grams 
(more than £ ounce) of protein, 0.54 gram of calcium, 0.42 gram of phosphorus, 
and 1 milligram of iron. It would furnish, therefore, 9 per cent of the energy 
a man needs daily, 15 per cent of the protein, 80 per cent of the calcium, 32 
per cent of the phosphorus, and 7 per cent of the iron. This is shown in the 
following chart : 



ENERGY 


9dm 




PROTEIN 


ism 


■ 


CALCIUM 


mm 


ummuuum 


PHOSPHORUS 


urn 


■H 


IRON 


+ 


O 2o 3 f O \tt Sd 6fi 70 go ? t O 



Chart 19. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of whole milk. 



HOW FOODS MEET BODY NEEDS. 



21 



Chart 20. One Pound of Skimmed Milk. 

(2 cups.) 

One pound of skimmed milk supplies about 175 calories of energy, 15 grams 
(more than $ ounce) of protein, 0.55 gram of calcium, 0.43 gram of phosphorus, 
and 1 milligram of iron. It would furnish, therefore, 5 per cent, of the energy 
a man needs daily, 15 per cent of the protein, 81 per cent of the calcium, 33 
per cent of the phosphorus, and 8 per cent of the iron. This is shown in the 
following chart: 



ENERGY 


PM 


PROTEIN 


ifmm 


CALCIUM 


- HHHHMH 


mosfwm 


i>mmam 


IRON 


sm 

$o zo ja *a SO 6o 70 80 9a 

1 1 J — i i i . i .. i ,„. i . i .-. 



Chart 20. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of skimmed milk. 



Chart 21. One Pound of Cottage Cheese. 

(\\ cups packed solidly.) 

One pound of cottage cheese supplies about 490 calories of energy, 95 grams 
(about 3£ ounces) of protein, 0.45 gram of calcium, 1.5 grams of phosphorus, 
and practically no iron. It would furnish, therefore, 14 per cent of the energy a 
man needs daily, 95 per cent of the protein, 67 per cent of the calcium, 112 
per cent (more than all) of the phosphorus, and none of the iron. This is 
shown in the following chart : 



ENERGY 
PROTEIN 
CALCIUM 



PHOSPHORUS 111% 



IP0N 




m 



Chart 21. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of cottage cheese. 



22 



DEPARTMENT BULLETIN 975, U. S. DEPT. OF AGRICULTURE. 



Chart 22. One Pound of Amekican Cheese. 

One pound of American cheese supplies about 1,995 calories of energy, 131 
grams (about 4£ ounces) of protein, 4.2 grams of calcium, 3.1 grams of phos- 
phorus, and nearly 6 milligrams of iron. It would furnish, therefore, 57 per 
cent of the energy a man needs daily, 131 per cent of the protein, 621 per cent 
of the calcium, 235 per cent of the phosphorus, and 39 per cent of the iron. 
This is shown in the following chart: 






/ffON 



<J&y£> 







wnw§^§|§§s§§§ 



^s*ss 



Chart 22, 



-Proportions of energy, protein, calcium, phosphorus, and iron needed per man 

per day furnished by 1 pound of American cheese. 



Chart 23. One Pound of Eggs. 
(8 to 10 medium-sized.) 

One pound of eggs supplies about 595 calories of energy, 54 grams (about 
2 ounces) of protein, 0.3 gram of calcium, 0.7 gram of phosphorus, and 12 
milligrams of iron. It would furnish, therefore, 17 per cent of the energy a man 
needs daily, 54 per cent of the protein, 39 per cent of the calcium, 55 per cent 
of the phosphorus, and 82 per cent of the iron. This is shown in the following 
chart : 



ENERGY 

PROTEIN 

CALCIUM 

PHOSPHORUS 

IRON 


f4fk 












JifM 

82m 








ifi to J<> +° -* 6 ° 7° Op 9p 



Chart 23. — Proportions of energy, protein, calcium, phosphorus, and iron needed per mas 
per day furnished by 1 pound of eggs. 



HOW FOODS MEET BODY NEEDS. 



23 



Chart 24. One Pound of Beef. 

One pound of medium fat beef, as purchased, supplies about 1,015 calories 
of energy, 67 grams (about 2\ ounces) of protein, 0.04 gram of calcium, 0.7 
gram of phosphorus, and 11 milligrams of iron. It would furnish, therefore, 29 
per cent of the energy a man needs daily, 67 per cent of the protein, 6 per cent 
of the calcium, 55 per cent of the phosphorus, and 74 per cent of the iron. This 
is shown in the following chart : 



ENERGY 

PROTEIN 

CALCIUM 

PHOSPHORUS 

IRON 


?9rim 








a/m 




6m, 




vm 








74-m 






o ao jo *o fo 6o 70 eo po 
t j J 1 1 1 1 1 » 



Chart 24. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of beef. 



Chart 25. One Pound of Mutton. 

One pound of average mutton, as purchased, supplies about 1,225 calories of 
energy, 59 grams (a little over 2 ounces) of protein, 0.03 gram of calcium, 
0.6 gram of phosphorus, and 8.8 milligrams of iron. It would furnish, therefore, 
35 per cent of the energy a man needs daily, 59 per cent of the protein, 5 per 
cent of the calcium, 48 per cent of the phosphorus, and 59 per cent of the iron. 
This is shown in the following chart : 



ENERGY JfiM 
PROTEIN Jm 
CALCIUM fM 
PHOSPHORUS 48%U 
IRON fm 
















10 3fi 30 40 SO 6p 70 3? ^a 



Chart 25.— Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of mutton. 



24 DEPARTMENT BULLETIN 975, U. S. DEPT. OF AGRICULTURE. 

Chart 26. One Pound of Fowl. 

One pound of fowl, as purchased, supplies about 735 calories of energy, 62 
grams (about 2\ ounces) of protein, 0.03 gram of calcium, 0.67 gram of phos- 
phorus, and 9 milligrams of iron. It would furnish, therefore, 21 per cent of 
the energy a man needs daily, 62 per cent of the protein, 5 per cent of the 
calcium, 51 per cent of the phosphorus, and 62 per cent of the iron. This is 
shown in the following chart : 



ENERGY 


2/tfmm 


PROTEIN 


■ :im^tmmt 


CALCIUM 


em 


PHOSPHORUS 


simammm 


IRON 


I /O 16 JO 40 SO 60 70 fo 90 
1 1 1 1 1 1 1 11 .1 



Chart 26. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of fowl. 



Chart 27. One Pound of Fresh Codfish. 

One pound of fresh codfish, as purchased, supplies about 175 calories of 
energy, 38 grams (about 1& ounces) of protein, 0.04 gram of calcium, 0.4 gram 
of phosphorus, and 2 milligrams of iron. It would furnish, therefore, 5 per cent 
of the energy a man needs daily, 38 per cent of the protein, 6 per cent of the 
calcium, 33 per cent of the phosphorus, and 14 per cent of the iron. This is 
shown in the following chart : 



ENERGY 


EM 


PROTEIN 


WMmmm 


CALCIUM 


6M 


PHOSPHORUS 


3jhmm 


IRON 


^/p J t a Jo to So ep 70 so so 



Chart 27. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of fresh codfish. 



HOW FOODS MEET BODY NEEDS. 



25 



Chart 28. One Pound of Fresh Salmon. 

One pound of fresh salmon, as purchased, supplies about 630 calories of 
energy, 69 grams (about 2\ ounces) of protein, 0.07 gram of calcium, 0.8 gram 
of phosphorus, and 4 milligrams of iron. It would furnish, therefore, 18 per 
cent of the energy a man needs daily, 69 per cent of the protein, 11 per cent of 
the calcium, 60 per cent of the phosphorus, and 25 per cent of the iron. This is 
shown in the following chart: 



ENERGY 


/stimm 


PROTEIN 


^'■HHMR 


CALCIUM 


urn 


PHOSPHORUS 


tomammm 


IRON 


ip xo 30 4* so tf to go 9a 



Chart 28. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of fresh salmon. 



Chart 29. One Pound of Oysters. 

(About 1 pint.) 

A pound of oysters supplies about 245 calories of energy, 28 grams (about 1 
ounce) of protein, 0.2 gram of calcium, 0.7 gram of phosphorus, and 20 milli- 
grams of iron. It would furnish, therefore, 7 per cent of the energy a man 
needs daily, 28 per cent of the protein, 35 per cent of the calcium, 53 per cent 
of the phosphorus, and 136 per cent (more than all) of the iron. This is shown 
in the following chart: 



ENERGY 7i 
PROTEIN 2d 
CALCIUM Jfj 
PHOSPHORUS to 



IRON 



m 




IZO I3QSI4-Q 



Chart 29. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of oysters. 



26 DEPARTMENT BULLETIN 9l5, U. S. DEPT. OE AGRICULTURE. 

Chart 30. One Pound of Shelled Peanuts. 

(2 J cups.) 

One pound of shelled peanuts supplies about 2,485 calories of energy, 117 
grams (about 4r ounces) of protein, 0.3 gram of calcium, 1.8 grams of phosphorus, 
and 9 milligrams of iron. It would furnish, therefore, 71 per cent of the energy 
a man needs daily, 117 per cent of the protein, 47 per cent of the calcium, 137 
per cent of the phosphorus, and 60 per cent of the iron. This is shown in the 
following chart: 



ENERGY 7l?Jm 








wmi-iKi // Uhmmhbumi « 








CALCIUM 47M 


















IRON 60M 






\ ', 


Zo 30 fo SO 6 


o 70 eo 90 too no izo 130 '<a 



Chart 30. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of shelled peanuts. 

Group III, CEREALS AND CEREAL PREPARATIONS. 

Chart 31. One Pound of Oatmeal. 

(2§ cups.) 

One pound of oatmeal supplies about 1,820 calories of energy, 73 grams (more 
than 2\ ounces) of protein, 0.3 gram of calcium, 1.8 grams of phosphorus, and 
17 milligrams of iron. It would furnish, therefore, 52 per cent of the energy a 
man needs daily, 73 per cent of the protein, 46 per cent of the calcium, 135 per 
cent of the phosphorus, and 115 per cent of the iron. This is shown in the 
following chart: 



ENER0Y 
PROTEIN 
CALCIUM 
PHOSPHORUS - 
IRON 




9o 160 li o 12.0 i30/4 < 



Chart 31. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of oatmeal. 



HOW FOODS MEET BODY NEEDS. 



27 



Chart 32. One Pound of Wheat Flour. 

(4 cups.) 

One pound of wheat flour supplies about 1,610 calories of energy, 52 grams 
(nearly 2 ounces) of protein, 0.06 gram of calcium, 0.3 gram of phosphorus, 
and 3 milligrams of iron. It would furnish, therefore, 46 per cent of the 
energy a man needs daily, 52 per cent of the protein, 9 per cent of the calcium, 
21 per cent of the phosphorus, and 21 per cent of the iron. This is shown in 
the following chart : 



ENERGY 
PROTEIN 
CALCIUM 


4bik 
mm 

9M 










PHOSPHORUS 


2I7M 




IRON 


2lfM 


/O 20 SO 40 So 60 70 eo Jo 

1 1 1 1 . 1 ... 1 J 1 — 1 — _ 



Chart 32. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of wheat flour. 



Chart 33. One Pound of Graham Flour. 

(4i cups.) 

One pound of graham flour supplies about 1,610 calories of energy, 60 grama 
(about 2 ounces) of protein, 0.17 gram of calcium, 1.6 grams of phosphorus, 
and 16.8 milligrams of iron. It would furnish, therefore, 46 per cent of the 
energy a man needs daily, 60 per cent of the protein, 26 per cent of the cal- 
cium, 125 per cent of the phosphorus, and 112 per cent of the iron. This is 
shown in the following chart : 



ENERGY 4VA 
PROTEIN 6m 










CALCIUM 2Um 














phosphorus 12m 
iron mm 










IO SO 30 40 fo 60 7d 80 9o 1*6 
,!,,., \ U_J 1 1 1 1 i 1 . 


iio mo /3« 



Chart 33. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of graham flour. 



28 DEPARTMENT BULLETIN 975, U. S. DEPT. OF AGRICULTURE. 

Chart 34. One Pound of Corn Meal. 

(21 cups.) 

One pound of corn meal supplies about 1,575 calories of energy, 42 grams 
(about 11 ounces) of protein, 0.08 gram of calcium, 0.9 gram of phosphorus, and 
4 milligrams of iron. It would furnish, therefore, 46 per cent of the energy 
a man needs daily, 42 per cent of the protein, 12 per cent of the calcium, 65 
per cent of the phosphorus, and 27 per cent of the iron. This is shown in the 
following chart: 



ENERGY 

PROTEIN 

CALCIUM 

PHOSPHORUS 

IRON 


4tfk 

wk 
















ip 2p 30 f t <» Jp 6o TO So If 



Chart 34. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of corn meal. 



Chart 35. One Pound of Rice. 

(II cups.) 

One pound of rice supplies about 1,610 calories of energy, 36 grams (about 
li ounces) of protein, 0.04 gram of calcium, 0.4 gram of phosphorus, and 4 
milligrams of iron. It would furnish, therefore, 45 per cent of the energy a 
man needs daily, 36 per cent of the protein, 6 per cent of the calcium, 33 per 
cent of the phosphorus, and 27 per cent of the iron. This is shown in the 
following chart : 



ENERGY 


vrfmtmma 


PROTEIN 


whmam 


CALCIUM 


m 


PHOSPHORUS 


vmmm 


IRON 


To 20 SO +0 fO *0 70 SO 90 



Chart 35. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of rice. 



HOW FOODS MEET BODY NEEDS. 



29 



Chart 36. One Pound of Macaroni. 

One pound of macaroni, as purchased, supplies about 1,610 calories of 
energy, 61 grams (over 2 ounces) of protein, 0.1 gram of calcium, 0.6 gram 
of phosphorus, and 5.4 milligrams of iron. It would furnish, therefore, 46 
per cent of the energy a man needs daily, 61 per cent of the protein, 15 per 
cent of the calcium, 49 per cent of the phosphorus, and 36 per cent of iron. 
This is shown in the following chart : 



ENERGY 


-'/fofMtWM 


PROTEIN 


6/Jmmmmmm 


CALCIUM 


/ffMM 


PHOSPHORUS 


wmmmm 


IRON 


I lo 2o 3o 4o f~o 60 70 So 9o 
lit « • i ■ ■ • • 



Chart 36. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of macaroni. 



Chart 37. One Pound of Wheat Bread. 

(1| of an ordinary baker's loaf.) 

One pound of wheat bread supplies about 1,190 calories of energy, 42 grams 
(about li ounces) of protein, 0.1 gram of calcium, 0.4 gram of phosphorus, 
and 4 milligrams of iron. It would furnish, therefore, 34 per cent of the energy 
a man needs daily, 42 per cent of the protein, 18 per cent of the calcium, 32 
per cent of the phosphorus, and 27 per cent of the iron. This is shown in the 
following chart : 



ENERGY 

PROTEIN 

CALCIUM 

PHOSPHORUS 

IRON 


MM 

42m 

ISM 
321M 
27fM 














to 20 Jo *o So so 7o Bo 9o 
. i ■ i i i i i i 



Chart 37. 



-Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of wheat bread. 



30 DEPARTMENT BULLETIN 975, U. S. DEPT. OF AGRICULTURE. 

Chart 38. One Pound of " Soda " Crackers. 

One pound of " soda " crackers supplies about 1,890 calories of energy, 44 grams 
(about 11 ounces) of protein, 0.1 gram of calcium, 0.4 gram of phosphorus, 
and 6.7 milligrams of iron. It would furnish, therefore, 54 per cent of the 
energy a man needs daily, 44 per cent of the protein, 15 per cent of the calcium, 
35 per cent of the phosphorus, and 45 per cent of the iron. This is shown in 
the following chart: 



ENERGY 

FROTEIN 

CALCIUM 

PHOSPHORUS 

IRON 


441M 

/fm 

4PM 
















io 20 3 t a 4-o so 6p 7<> So ya 



Chart 38. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of soda crackers. 

Group IV. SUGAR AND SUGARY FOODS. 

Chart 39. One Pound of Sugar, 

(2 cups.) 

One pound of sugar supplies about 1,820 calories of energy and contains none 
of the other substances included in these comparisons. It would therefore fur- 
nish 52 per cent of the energy a man needs daily. This is shown in the follow- 
ing chart: 



ENERGY Sit 






PROTEIN 






CALCIUM 






PHOSPHORUS 






IRON 


IO 20 3o 4o So 6o 


to Bo 90 



Chart 39. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of sugar. 



HOW FOODS MEET BODY NEEDS. 



31 



Chart 40. One Pound of Honey. 

(Ucups.) 

A pound of honey supplies about 1,470 calories of energy, 2 grams (about 
^ ounce) of protein, 0.02 grain of calcium, 0.09 gram of phosphorus, and 3 
milligrams of iron. It would furnish, therefore, 42 per cent of the energy a 
man needs daily, 2 per cent of the protein, 3 per cent of the calcium, 7 per cent 
of the phosphorus, and 21 per cent of the iron. This is shown in the following 
chart : 



ENERGY 


::kNDBB 


PROTEIN 


2fj 


CALCIUM 


m 


PHOSPHORUS 


im 


IRON 


2imm 

1 ip 2p JO 40 J~p 6p 7p BO 9o 



Chart 40. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of honey. 



Chart 41. One Pound of Cuerant Jelly. 

A pound of currant jelly supplies about 1,190 calories of energy, 1 gram 
(a negligible amount) of protein, 0.06 gram of calcium, 0.04 gram of phosphorus, 
and 1 milligram of iron. It would furnish, therefore, 34 per cent of the energy 
a man needs daily, 1 per cent of the protein, 9 per cent of the calcium, 3 per 
cent of the phosphorus, and 9 per cent of the iron. This is shown in the fol- 
lowing chart: 



ENERGY 


ufimaam 


PROTEIN 


m 


CALCIUM 


%L 


PHOSPHORUS 


M 


IRON 


| tp 3p J>o 4* So 6a 7p go 9p 



Chart 41. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of currant jelly. 



32 DEPARTMENT BULLETIN 975, TJ. S. DEPT. OF AGRICULTURE. 

Chart 42. One Pound of Preserved Blackberries. 

A pound of preserved blackberries supplies about 1,120 calories of energy, 4 
grams (about y ounce) of protein, 0.16 gram of calcium, 0.1 gram of phosphorus 
and 1 milligram of iron. It would furnish, therefore, 32 per cent of the energy 
a man needs daily, 4 per cent of the protein, 24 per cent of the calcium, 8 per 
cent of the phosphorus, and 9 per cent of the iron. This is shown in the 
following chart: 



ENERGY 
PROTEIN 
CALCIUM M 
PHOSPHORUS 8 
IRON 




3o ju> *d Jo 6a 70 80 9a 



Chart 42. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of preserved blackberries. 

Group V. FATS AND FAT FOODS. 

Chart 43. One Potjnd of Lard. 

(2 cups.) 

One pound of lard supplies about 4,100 calories of energy, and, if thoroughly 
refined, no other nutrients. It would furnish, therefore, 117 per cent, or con- 
siderably more than all the energy a man needs daily. This is shown in the 
following chart: 



ENERGY ~//7*| 

PROTEIN 

CALCIUM 

FH0SFH0RUS 

IRON 



la 10 30 *o fo 



'.* f ".' 



Chart 43. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of lard. 



HOW FOODS MEET BODY NEEDS. 



33 



Chart 44. One Pound of Btjtteb. 

One pound of butter supplies about 3,360 calories of energy, 5 grams (about £ 
ounce) of protein, 0.07 gram of calcium, 0.08 gram of phosphorus, and 1.8 milli- 
grams of iron. It would furnish, therefore, 96 per cent of the energy a man 
needs daily, 5 per cent of the protein, 10 per cent of the calcium, 6 per cent of 
the phosphorus, and 6 per cent of the iron. This is shown in the following 
chart : 



ENERGY 


: .feBHBSHHmia 


PROTEIN 


m . 


CALCIUM 


torn 


PHOSPHORUS 


6M 


IRON 


1 Ip 2p 3fl 4-p Sp 6p 7p 3p 9p 



Chart 44. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of butter. 



Chart 45. One Pound of Double Ckeam. 
(About 2 cups.) • 

One pound of double cream supplies about 1,700 calories of energy, 9 grams 
(about i ounce) of protein, 0.33 gram of calcium, 0.26 gram of phosphorus, and 
0.5 milligram of iron. It would furnish, therefore, 49 per cent of the energy 
a man needs daily, 9 per cent of the protein, 49 per cent of the calcium, 20 per 
cent of the phosphorus, and 3 per cent of the iron. This is shown in the fol- 
lowing chart: 



ENERGY 


wi^^mm 


PROTEIN 


9Mk 


CALCIUM 


:i inHN 


PHOSPHORUS V'^OS 


IRON 


1 tp J t o 3 t o $ t 6 J]o fip 7p qo %<? 



Chart 45. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of double cream. 



34 DEPARTMENT BULLETIN 975, U. S. DEPT. OF AGRICULTURE. 

Chart 46. One Pound of Fat Salt Pork. 

A pound of salt pork supplies about 2,835 calories of energy, 34 grams (about 
li ounces) of protein, 0.02 gram of calcium, 0.36 gram of phosphorus, and 5 
milligrams of iron. It would furnish, therefore, 81 per cent of the energy a 
man needs daily, 34 per cent of the protein, 3 per cent of the calcium, 28 per 
cent of the phosphorus, and 34 per cent of the iron. This is shown in the fol- 
lowing chart: 



ENERGY 


wMKBammmam 


PROTEIN 


M^mm 


CALCIUM 


37M 


PHOSPHORUS 


ismmm 


IRON 


mmamk 

| 10 20 3o 1-0 So 4o 7Q So 9p 



Chart 46. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of fat salt pork. 



Chart 47. One Pound of Chocolate. 

A pound of chocolate supplies about 2,765 calories of energy, 59 grams (about 
2 ounces) of protein, 0.04 gram of calcium, 2 grams of phosphorus, and 12 
milligrams of iron. It would furnish, therefore, 79 per cent of the energy a 
man needs daily, 59 per cent of the protein, 61 per cent of the calcium, 156 per 
cent (more than all) of the phosphorus, and 82 per cent of the iron. This is 
shown in the following chart : 



ENERGY 
PROTEIN 
CALCIUM 6/ 
PHOSPHORUS )M 
IRON 




+o so 6o 7o go 9o 



'JLJSZ 



Chart 47. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of chocolate. 



HOW FOODS MEET BODY NEEDS. 



35 



Chart 48. One Pound of Shelled Walnuts. 

One pound of shelled walnuts supplies about 3,185 calories of energy, 83 
grams (nearly 3 ounces) of protein, 0.4 gram of calcium, 1.6 grams of phos- 
phorus, and 9.6 milligrams of iron. It would furnish, therefore, 91 per cent of 
the energy a man needs daily, 83 per cent of the protein, 59 per cent of the 
calcium, 123 per cent (more than all) of the phosphorus, and 64 per cent of the 
iron. This is shown in the following chart : 



ENERGY 9/M 






PROTEIN fflMk 


CALCIUM f)?M 
PHOSPHORUS 12m 










IRON 64m 




lo 20 30 40 SO 60 70 80 90 /*0 //o /io l3o 



Chart 48. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of shelled walnuts. 



Chart 49. One Pound of " Butter " Cake. 

One pound of cake (representing seven-eights of the following recipe: £ cup 
butter, 1 cup sugar, | cup milk, 2 eggs, and If cups flour) supplies about 1,750 
calories of energy, 29 grams (about 1 ounce) of protein, 0.2 gram of calcium, 0.3 
gram of phosphorus, and 3 milligrams of iron. It would furnish, therefore, 50 
per cent of the energy a man needs daily, 29 per cent of the protein, 31 per cent 
of the calcium, 23 per cent of the phosphorus, and 21 per cent of the iron. This 
is shown in the following chart : 



ENERGY 


: ^HHI 


PROTEIN 


2%Lh 


CALCIUM 


SOffi 


PHOSPHORUS 


23mm 


IRON 


| io zp 3p *p So &p 7f Bp 9p 



Chart 49. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of cake. 



36 DEPARTMENT BULLETIN 9*75, U. S. DEPT. OF AGRICULTURE. 

Chart 50. One Pound of Apple Pie. 

One pound of apple pie supplies about 2,225 calories of energy, 14 grams 
(about | ounce) of protein, 0.01 gram of calcium, 0.05 gram of phosphorus, and 
0.9 milligram of iron. It would furnish, therefore, 35 per cent of the energy a 
man needs daily, 14 per cent of the protein, 3 per cent of the calcium, 4 per cent 
of the phosphorus, and 6 per cent of the iron. This is shown in the following 
chart: 



ENERGY 


mm 


^BH 


PROTEIN 


I41M 


■ 


CALCIUM 


m 




PHOSPHORUS 


47M 




IRON 


cm 


I 

10 20 JO 4-0 So 60 7o BO 90 
—1 1 1 1 1 !_.. 1 1 1 ._.. 



Chart 50. — Proportions of energy, protein, calcium, phosphorus, and iron needed per man 
per day furnished by 1 pound of apple pie. 



USES OF THE CHARTS. 

The housekeeper or the student of foods can quickly see from the 
charts in just what proportions the five important constituents— fuel, 
protein, calcium, phosphorus, and iron — are supplied in 50 common 
foods. The charts are so simply arranged that a cursory reading will 
show these special characteristics of the various foods. For example, 
even a glance at the chart of American cheese will show that it is 
extremely rich in calcium. If desired, additional charts may be con- 
structed easily for other foods by using the figures for the nutritive 
requirements (p. 2) in relationship to the amount of energy, protein, 
calcium, phosphorus, and iron present in the foods as reported in 
tables showing food composition. 3 

The charts show how far a pound of any one of the foods goes 
toward supplying the fuel, protein, calcium, phosphorus, and iron 
needed daily by a man at moderate muscular work. The percentages 
of these constituents supplied by fractions of a pound can easily be 
calculated. Changes may also be made to indicate the relationship 
of a certain quantity of food to the requirements of a family or to a 
period of time longer than a day. 

How much of several different foods will be needed to supply the 
daily requirement of iron or any other element, can be found by 
adding the percentages representing this element. 

3 U. S. Dept. Agr., Office Expt. Sta. Bui. No. 28, Chemical Composition of American 
Food Materials. 



HOW FOODS MEET BODY NEEDS. 37 

Another use for the charts is in showing what foods can be com- 
bined to make a complete ration. For a complete ration the sum of 
the energy from all the foods included should equal 100 per cent, and 
similarly with protein, calcium, phosphorus, and iron. Although 
there is no disadvantage and probably considerable advantage if 
the totals for calcium, phosphorus, and iron are higher than those 
for energy and protein. The completeness of a ration can be tested 
by adding together the percentages of the constituents shown on the 
charts. In classroom or lecture use it may be more effective to fill 
in the lines on a skeleton chart as the different foods making up a 
ration are discussed. Allowance must also be made for bulk and 
vitamines. As pointed out on page 4, these are necessary elements 
of the diet although they can not be definitely measured. 



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